my intermittent blog about training and racing

To start off, I need to explain that this year I am logging my running in terms of time instead of distance. This helps me to stay relaxed during training runs because I tell myself I have to run for "X" number of minutes whether I run fast or slow. When I run with a distance goal in mind, I can't help but speed up so I can get the run over with sooner. Since my goal this year is to patiently increase my training to a decent level again, this is the right approach for me right now. When I look back at my training in the past, I spent most of '07 and '08 doing relaxed/patient mileage building, and then I had good consistently high mileage (60-80 mpw) during 2009 and 2010. I made the mistake at the end of 2010 of breaking the 100 mpw barrier without spending enough time in the 80-90 mpw first. I have been in an injury cycle ever since then. I would love to be the type of runner that can run 120 mpw (the time I did run in the 100 mpw range was the most enjoyable time of my life) but I have to accept that "durability" is my weak point.

On Monday, I did LSD for time of 1:48:xx. Ran fast for 5 minutes at the end. Felt good the whole time. None of the usual aches (left knee, right foot, left tibia) showed up at any time during the run. I had a head cold all last week, so I left the house with the option to go for just an hour if I still felt conjested while running. Thankfully, I think I am pretty much over the cold. Now if our 7 month old boy could get over the cold too, then my wife an I could have a decent night of sleep instead of getting up multiple times in the night to comfort him after he has a coughing fit.

During January, I have run about 4:30-5:00 hours per week (probably about 35-45 mpw). I was hoping to fit a 5:30 week in between the two SLC winter series races, but the head cold (and lack of sleep) forced me to adjust my plans. I know that the guys I want to be competetive with are double or tiple my mileage, and that tempts me to force my mileage higher. However, I have done that many times in the past, only to end up injured. One reason I have been hesitant to post on this blog in the past is because I don't want to reveal just how low and pathetic my mileage is. Right now, I'm trying to have the maturity to not care how I compare to the other guys, and just to do what I know is the right approach for the runner that I am.
 

SLC winter series 10K, 34:37, 6th overall.

This was a fun race for me. I went into the race with the plan to just treat it like a 5 mile tempo run with a "race type" effort on the last mile. I didn't think my legs were ready to handle 6.2 miles of racing since my only real speedwork has been the 5k race from two weeks ago. Right off the bat, I didn't try to stay with Riley and company. I just settled into a fast yet comfortable pace. At about a half mile, I heard someone tuck in right behind me. I glanced over my shoulder, and although I didn't get a look at his face, I did get the feeling that it was a high schooler from his smallish stature. For the first 5K, I ran comfortably, enjoying the tailwind and tracking the tangents along the slightly curved road. I could tell my follower was putting in a harder effort than me by his heavier breathing. My instinct was to drop him, but then I reminded myself that I really didn't intend to "go to the well" on this race, so I decided that if he was with me at the turn around, I would let him draft off me for most of the way back. We hit the turn around at about 16:40. I knew the head wind would be strong, but it was still shocking just how much slower it was on the way back. My follower stayed right behind me. I wasn't checking my spits every mile, but I did track that mile 4 to 5 was a 5:50 mile.

I sped up a tiny bit from mile marker 5 to mile 5.2 (the 1 mile marker on the other side of the road). At this point I made the move that I had planned a few miles earlier. I sped up dramatically and swerved to the other side of the road. This was kind of a cruel move to make on the youngster, but I figured it was a good object lesson for him in three ways. 1-When you make a move, the whole point is to "gap" the other person, so make the move quickly and dramatically, and keep pushing for a while after the move. 2-Make a move at the most psycologically difficult part of the race. To me, the start of the last mile of a race is usually the most tempting time to give into the pain and just hang on, waiting for the finish to get closer. 3-If you are drafting off someone, be ready for them to make dramatic moves if you don't do it first.

I pushed hard the last mile and tried to accelerate all the way to the finish. I can't remember my splits but I think my last mile was about 5:20. 34:37 is not a great time, but considering the wind and lack of full effort, I am optimistic about how things are going for me right now. I learned after the race that the "youngster" was Benjamin Pachev. We talked and congragulated each other afterwards. I am really impressed with his talent and drive, especially at 15 years old. Good job Benjamin!